Equipment Required
Dumbbells
Booty Bands
Workout Breakdown
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Warm Up
Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
15 Shinboxes
Tips:
- Heels stay planted as you transition from side to side
- 25 reps per side
Exercise 2/2
10 Sidelying Thoracic Clock
Tips:
- Bring top leg to a 90 degree position
- Rotate arm in a circle, slowing down at any areas that feel tight
- Don't force it, but gently aim for more mobility as you continue to perform the reps and get warmer
- 10 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 RDLs Dynamic / ISO (0:10)
Tips:
- Focus on driving the hips back as you lower. When the hips can't go back any further, don't lower any further.
- After 10 reps, hold the bottom position for 10 seconds
Exercise 2/3
8 Band Retro Walk
Tips:
- Reach out and back
- Perform 8 reps per leg
Exercise 3/3
8 Wall Leg Lowers
Tips:
- Press lower back into floor
- Push palms into wall
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Single Leg Hip Bridge w/ Leg Drive
Tips:
- Push heel through the floor and drive knee forward to engage hamstrings
- Perform 10 reps per side
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Exercise 2/3
10 All Four Band Single Leg Hip Extension
Tips:
- Place resistance band around the feet and extend heel back towards wall, feeling activation in the hamstring and glute
- Push with palms into floor
- Perform 10 reps per side
Exercise 3/3
10 Sidelying Band Hip Abduction Dynamic / ISO (0:10)
Tips:
- Push forearm into floor and keep hips tucked under
- As you lift, push against the band to feel the abductors engage
- Perform 10 reps, then hold for 10 seconds at the top
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Supine Single Leg Hip Bridge
Tips:
- Push heel into floor and drive knee forward to activate hamstring and glute
- Perform 12 reps per leg
Exercise 2/3
Single Leg Hip Thrust (0:30)
Tips:
- Keep pushing the hip up, "tucking it under," for the full 30 seconds!
- Repeat other side
Exercise 3/3
8 Wall Alternating Leg Lowers
Tips:
- Push hands into the wall
- Keep core engaged the entire time as you lower one leg at a time
- Perform 8 reps per side
60-Second Rest
- Begin the timer to start your 60-second rest period.
- Restart timer if more rest is needed.